Lidl Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Medallions with Butter Rice and Sliced Tomatoes
Description: Two or three pork loin medallions are seared until golden and finished with a little butter. They are served over buttery rice with fresh sliced tomatoes on the side.
Sale items used: Smithfield fresh half boneless pork loin, enriched long grain rice, Irish butter, tomatoes on the vine
Prep time: 25 minutes
Serving note: Buy about 1.25 lb of pork loin in total for the week. Use about 0.4 lb (6 oz) today, sliced into medallions, and cut and freeze or refrigerate the rest in 0.4 lb portions for Friday. Use 1/3 cup dry rice, 1 tbsp butter, and 1 medium tomato (about 0.3 lb). Season with salt and pepper.
Recipes:
- Juicy Pan Seared Pork Medallions - Easy Dinner Recipe!
- Mediterranean Pork Tenderloin Medallions
- Pan Seared Pork Tenderloin Medallions with Mustard Cream Sauce
Tuesday
Meal: Ground Beef and Avocado Lettuce Cups with Cheese
Description: Seasoned ground beef is spooned into crisp iceberg leaves and topped with diced avocado and melted shredded cheese. It is a light, fresh, naturally gluten-free dinner.
Sale items used: Butcher's Specialty ground beef, mini avocados, iceberg lettuce, Milbona shredded cheese, red onions
Prep time: 20 minutes
Serving note: Use 1/4 lb (4 oz) of beef from the 32 oz pack. Portion the rest into freezer bags for later use. Use 3 to 4 lettuce leaves, 2 mini avocados, 1/4 cup shredded cheese, and 2 tbsp diced red onion. Season with cumin, paprika, salt, and pepper. Check that the spices are labeled gluten-free.
Recipes:
- Ground Beef Lettuce Cups
- Garlic and Smoked Paprika Ground Beef Lettuce Wraps
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe
Wednesday
Meal: Oven-Baked Chicken Breast in Passata with Melted Cheese and Rice
Description: One chicken breast bakes in seasoned passata and is topped with melted shredded cheese. It is served over fluffy rice to soak up the sauce.
Sale items used: Butcher's Specialty chicken breast, passata, Milbona shredded cheese, enriched long grain rice, red onions
Prep time: 45 minutes
Serving note: Buy about 0.5 lb of chicken breast (one breast). Use 1 cup passata (save the rest of the jar for other uses), 1/3 cup shredded cheese, 1/3 cup dry rice, and 2 tbsp diced red onion. Bake at 400F for 25 to 30 minutes until the chicken reaches 165F.
Recipes:
- Gluten Free Chicken Rice Bake - Fast and Easy
- Gluten Free Chicken and Rice Bake
- Creamy Comfort Gluten-Free Chicken Casserole - Rice and Veggies
Thursday
Meal: Garlic Butter Gulf Shrimp with Rice and Avocado Tomato Salad
Description: Large shrimp are sauteed in garlic butter and served over rice. A cool salad of diced avocado and tomato rounds out the plate.
Sale items used: Ocean Sea frozen gulf shrimp, Irish butter, enriched long grain rice, mini avocados, tomatoes on the vine, red onions
Prep time: 25 minutes
Serving note: Use about 1/3 of the 16 oz bag (about 5 oz, roughly 8 to 10 large shrimp). Thaw them under cold water for 10 minutes. Use 1 tbsp butter, 2 cloves garlic, 1/3 cup dry rice, 2 mini avocados, 1 small tomato (about 0.25 lb), and 1 tbsp diced red onion. Freeze the remaining shrimp for another meal.
Recipes:
- Garlic Butter Shrimp Recipe {in 15 minutes!}
- Garlic Butter Shrimp - One-Pan, 20-Minute Meal
- Easy Garlic Butter Shrimp
Friday
Meal: Pork Loin and Vegetable Egg Fried Rice
Description: Diced pork loin is stir-fried with onion, scrambled egg, and leftover rice for a quick fried rice. Use gluten-free tamari to keep it safe.
Sale items used: Smithfield fresh half boneless pork loin, enriched long grain rice, Green Valley eggs, red onions, tomatoes on the vine
Prep time: 25 minutes
Serving note: Use the reserved 0.4 lb (6 oz) of pork loin, diced. Use 2 eggs, 1/2 cup cooked rice (from 1/3 cup dry, chilled), 1/4 cup diced red onion, and a diced tomato. Season with gluten-free tamari and a little pepper.
Recipes:
- gluten free pork fried rice (one pan, 30 minutes)
- Sesame Free Pork Fried Rice
- Pork Fried Rice
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Smithfield fresh half boneless pork loin (1.25 lb): $2.24
- Butcher's Specialty ground beef, 80% lean, 32 oz (x1): $7.99
- Butcher's Specialty chicken breast (0.5 lb): $1.00
- Ocean Sea frozen gulf shrimp, 16 oz (x1): $7.99
- mini avocados, 6 ct (x1): $1.99
- tomatoes on the vine (1 lb): $1.49
- organic iceberg lettuce (x1): $2.49
- Lidl passata, 24.6 oz (x1): $1.99
- Milbona shredded cheese, 32 oz (x1): $4.99
- Irish butter, 8 oz (x1): $2.49
- enriched long grain rice, 48 oz (x1): $2.39
- Green Valley eggs, 18 ct (x1): $2.49
Pantry staples needed:
- Salt and pepper
- Garlic
- Gluten-free tamari or soy sauce
- Cumin and paprika (gluten-free)
- Cooking oil
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Butcher's Specialty fresh boneless/skinless chicken breast, family size: $1.99/lb
- Butcher's Specialty fresh ground beef, 80% lean, 32 oz: $7.99 each
- Butcher's Specialty fresh beef skirt steak: $9.99/lb
- Smithfield fresh half boneless pork loin: $1.79/lb
- Fish Market fresh wild caught skinless cod fillets: $8.99/lb
- Smithfield fresh baby back ribs: $2.79/lb
- Ocean Sea frozen wild caught pacific whiting, 32 oz: $5.99 each
- Ocean Sea frozen wild caught gulf shrimp, large, 16 oz: $7.99 each
Deli and prepared on sale:
- Del Real Birria con consomme, 15 oz: $9.98
- Del Real pupusas, birria & cheese, 6 ct, 16.8 oz: $7.99
- pulled meat, choose from pork or chicken, 16 oz: $5.99
Produce on sale:
- mini avocados, 6 ct: $1.99/pk
- bartlett pear, 3 lb: $3.29/pk
- tomatoes on the vine: $1.49/lb
- red onions, 2 lb: $1.59/pk
- gold kiwis, 1 lb: $3.59/lb
- organic lettuce iceberg, 1 ct: $2.49 each
- blackberries, 12 oz: $3.59/pk
Dairy and eggs on sale:
- heavy whipping cream, 32 fl oz: $3.49
- Milbona shredded cheese, family size, 32 oz: $4.99
- sour cream, 16 oz: $1.00 each (when you buy 2)
- Lidl Preferred Selection 100% Irish butter, 8 oz: $2.49 each
- Green Valley large white eggs, grade A, 18 ct: $2.49
- blended nonfat plain yogurt, 32 oz: $2.79
Bakery and bread on sale:
- cinnamon roll: $1.49 each
- walnut bread: $2.49 each
- Lidl Preferred Selection sliced brioche loaf, 17.6 oz: $3.49
- enriched white bread, 20 oz: $1.49
- Clyde's Donuts cake donuts, 12.6 oz: $2.99
Pantry on sale:
- Lidl Preferred Selection wafer cookies, 6.1 oz: $2.99
- Lidl Preferred Selection passata, 24.6 oz: $1.99
- Lidl Preferred Selection classic gnocchi, 17.6 oz: $1.49
- pantry staples, 5 oz - 128 fl oz: $2.00 each (when you buy 5)
- Filippo Berio pure olive oil, 16.9 fl oz: $5.99
- Bellarom French roast ground coffee, 12 oz: $4.99
- 100% pure canola oil, 48 fl oz: $2.99
- Tropicana pure premium original orange juice, no pulp, 89 fl oz: $6.99
- baked fiber bars, lemon, 5.3 oz: $1.99
- Solevita tropical wonder smoothie, 25.3 fl oz: $2.79
- jumbo buttermilk biscuits, 16 oz: $1.49
- Alesto dry roasted peanuts, 16 oz: $2.00 each (when you buy 2)
- Rao's Homemade marinara, 24 oz: $6.98
- marinara pasta sauce, 24 oz: $2.29
- fall flavors pasta sauce, 24 oz: $2.49
- Combino autumn shaped vegetable pasta, 17.6 oz: $2.29
- sparkling apple juice, four 12 fl oz bottles: $3.99
- Ocean Spray cranberry cider, 60 fl oz: $3.99
- apple pie granola, 11 oz: $2.49
- drizzled mini rice crisps, 4 oz: $2.29
- mini biscotti fall flavors, 10 oz: $4.99
- Two-Bite pecan mini pies, 16.2 oz: $6.98
- Gatorade lower sugar, 12-12 fl oz: $6.97
- Florida's Natural peach mango juice drink, 59 fl oz: $2.17
- Duke's mayonnaise, 30 fl oz: $3.89
- Ocean Spray juice drink can, 16 oz: $1.50 each (when you buy 2)
- kosher dill pickle spears/chips, 32 fl oz: $2.99
- Capri Sun juice drink, variety pack, 30-6 fl oz: $9.47
- Crystal Geyser alpine spring water, 40-16.9 fl oz: $4.99
- Barilla Al Bronzo organic bucatini, 16 oz: $2.49
- enriched long grain rice, 48 oz: $2.39
- medium flour tortillas, 10 ct: $1.89
- POM 100% pomegranate juice, 48 fl oz: $7.99
- Pure Life purified water minis, 24-8 fl oz bottles: $4.79
- Filippo Berio arrabbiata sauce, 24 oz: $4.99
- Favorina classic panettone fruit cake, 33.1 oz: $9.99
- Favorina hazelnut nougat log, 3.52 oz: $2.49
- Favorina peppermint yogurt pretzel stars, 7 oz: $2.99
- Favorina cookie butter speculoos spread, 14.1 oz: $2.99
- Favorina milk chocolate hot cocoa pods, 12 ct, 6.3 oz: $3.99
- Favorina mini stollen, 7 oz: $2.49
- Favorina stollen, 17.6 oz: $4.99
- Favorina marzipan log coated in dark chocolate, 4.4 oz: $2.49
- Favorina mini holiday chocolates, 4.4 oz: $2.99
- Favorina chocolate rings with sprinkles, 7 oz: $2.49
- Favorina fruit shaped marzipan, 5.2 oz: $2.99
- Favorina lebkuchen glazed gingerbread cookies, dark chocolate coated, 7 oz: $2.99
- Favorina Nürnberger lebkuchen, glazed & dark chocolate coated gingerbread, 10.5 oz: $4.49
- Favorina chocolate coins, 5.2 oz: $2.49
- Favorina German nougat bites, 4.4 oz: $2.99
- Favorina gingerbread hearts with apricot filling & chocolate coating, 10.5 oz: $4.39
- Favorina spiced cookie assortment, 21.1 oz: $4.99
- Favorina speculoos cookies, 21.1 oz: $2.99
- Favorina Christmas cookie assortment, 17.6 oz: $6.99
- Favorina dark chocolate cookies filled with orange marzipan, 7 oz: $3.99
- Favorina shortbread cookies with dark chocolate, 5.3 oz: $2.99
- Favorina vanilla crescents, 5.29 oz: $2.99
- Favorina candied & glazed chestnuts, 8.8 oz: $5.99
- Favorina Florentine almond cookies, 4.4 oz: $3.99
- Favorina chocolate coated gingerbread cookies, 17.6 oz: $5.49
- Favorina Advent calendar, 2.64 oz: $1.99
- Favorina coffee holiday calendar, 12 ct, 4.2 oz: $7.99
- Mars candy holiday countdown calendar, 24 ct, 9.95 oz: $9.99
- The Elf on the Shelf holiday countdown calendar, 1.76 oz: $2.99
- 12 days of hot sauce Advent calendar, 8.04 fl oz: $14.99
- Dulano chicken sausage, 5 ct, 12 oz: $2.49
- Dulano maple breakfast sausage links, 12 oz: $1.99
- Dulano deli meat, 9 oz: $3.00 each (when you buy 2)
- Dulano oven roasted chicken breast, 9 oz: $3.00 each
Frozen on sale:
- frozen cream cheese stuffed jalapeño, 8.8 oz: $1.99
- Boston Market frozen chicken pot pie, 16 oz: $2.99
- frozen style meatballs, 26-28 oz: $4.99
- Trattoria Alfredo frozen pepperoni pizza rolls, 42.86 oz: $4.79
- Just Bare frozen oven roasted chicken breast bites, 19.2 oz: $10.56
- Tyson Any'tizers frozen hot wings, 22 oz: $6.99
- Tyson frozen chicken patties, 23 oz: $4.99
- Checkers frozen famous fries, 48 oz: $7.64
- Uno Chicago style deep dish cheese pizza, 14.1 oz: $4.99
- Red Baron frozen deep dish pizza singles, 11.2 oz: $2.99
- Bibigo frozen sweet & spicy crunchy chicken, 18 oz: $6.99
- Norpaco panini mozzarella sticks, 4 oz: $3.99
- Tyson frozen chicken breast sliders, original, 8 ct, 20.8 oz: $7.99
- Ocean Sea frozen spicy shrimp fried rice, 16 oz: $3.49
- Impossible frozen sausage, savory, 14 oz: $4.99
- Popfully microwave popcorn, white cheddar, 6 ct, 19.8 oz: $3.49
- Popfully cinnamon toast popcorn, 5 oz: $2.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$39.54
for 1 person · $39.54 per person
📍 Disclaimer: Prices and availability are based on the Lidl weekly sales flyer for the week of October 14, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Lidl.